What is success? I think it is a mixture of having a flair for the thing that you are doing; knowing that it is not enough, that you have got to have hard work and a certain sense of purpose.
Jump Rope 3x40sec 40sec
4 Squat Jumps+T-Drill+10yd Sprint x3 20sec
4 Split Jumps+20yd Shuttle+10yd Sprint x4 15sec
3 Broad Jump+Cone Circle+10yd Sprint x3
Jog Back
Back Extension 4x18
Seated Russian Twist 4x18
V-Ups 4x18
DB Step-Up Jump 3x5
DB Step-Up 3x8
Romanian Deadlift 8.8.6
Pulldowns 12.10.10
DB Incline Press 10.8.8
Incline Reverse Flys 12.8.12
Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.
Rest day
ReplyDelete40 min light cardio (20 jog/20 bike)
Busy day at 22 so only got a run in.
ReplyDelete3 miles total for a time of 32:38
First mile ended at 9:33
first 1.5 miles ended at 14:03
Remainder was done as interval training
1/4 mile cool down
10 SB sit-ups x 3
Stretch